Incorporating more movement into your daily routine is not only good for your waistline but also for your heart, lungs, brain, etc. But did you know that running, jogging, walking, lifting weights, or even cycling might reduce your sleep apnea symptoms? If you want to start resting better each night, learn how exercise can help you get there.
The Connection Between Weight & Sleep Apnea
It’s a known fact that obesity is a risk factor for sleep apnea. As more fat accumulates around your neck, it narrows your airway, making it easier for an obstruction to occur.
While CPAP therapy, oral appliance therapy, and even surgery might improve your symptoms, one change that can be incorporated alongside any of these treatment methods is weight loss. Adopting a healthy diet and exercising can help you shed excess weight.
A 2021 study found that individuals who spent four or more hours sitting and watching TV had a 78% higher risk of developing OSA. Those with sedentary jobs saw an increased risk of 49%. However, individuals who engaged in various exercises throughout the week were 54% less likely to develop sleep apnea.
Which Forms of Exercise Prove Most Beneficial?
If you want to improve your OSA symptoms and minimize how many times you wake up at night, you can:
- Take up walking or jogging
- Use an elliptical or bicycle
- Practice aerobics or some form of dance that increases your heart rate
- Lift weights or do calisthenics
Making exercise a normal part of your life may not be easy initially; however, by setting a goal and choosing an accountability partner, you will be more likely to succeed. Also, finding forms of movement that you enjoy (i.e., hiking, bike riding along a trail, walking with a friend or your dog, etc.) will make it feel less like work.
Adopting a good exercise routine, as well as eating nutritious foods, will push you toward better sleep and a healthier lifestyle.
About the Author
Dr. Khushboo Gandhi is a sleep dentist who cares about helping those who are struggling to get a solid night’s rest. Instead of allowing patients to suffer from a blocked airway, our practice provides effective oral appliance therapy and recommendations for appropriate lifestyle changes, such as exercise. If you need help developing a plan to move your body more, visit our website or call (972) 532-6506 to let us provide a more detailed analysis and review of your overall health.